Can you give me more explanation about nuts and seeds? I eat a ton of them and am always confused about which ones are actually nuts and which are seeds and which are legumes. Does it make any difference if you eat them whole, roasted, raw or as nut butter?
I received tons of emails from last week’s Gene Expression: Location, Location, Location post. Thanks to everybody for their feedback and questions. In the comment section of last week’s post, Ed was interested in other concrete examples of gene expression (the ability of a gene to produce a biologically active protein). In personal emails, others asked for more explanation of the difference between genes and gene expression. Still others wanted to hear more about the interaction between their gene expression and lifestyle choices. Given the range of reader questions this week, I thought I’d reframe this week’s Dear Mark to include more of an overview of this recurring MDA theme. There’s a lot to be said on the subject, and I promise this post won’t be the last word on it. Nonetheless, there’s no time like the present to give a proper introduction and dive right in.
Let me just say that gene expression is one of my favorite areas of interest, and it’s truly at the heart of the Primal Blueprint. In fact, it’s the real beauty of it as well. It confirms that the day-to-day choices we make have incredible impact. And we can influence gene expression to a far greater degree than anyone ever thought possible.
I keep hearing news stories about how alcohol is good for you, but I wonder how that figures in with the Primal Blueprint. What’s your take? Can I have that beer when I come home from a long hard day at work and not feel guilty?
It’s true that we tend to hear a lot about a given piece of advice publicized again and again with a slightly different spin from varied studies. While researchers will often pursue subjects that are “timely,” I sense the media (popular and even medical journals to some extent) is more the influence in this case.
I’m a former vegetarian who still enjoys cooking with all kinds of beans. I don’t see them in any of the MDA recipes. What’s your take on them?
Legumes (beans, lentils, chickpeas, split peas, etc.) aren’t, by any means, the worst thing you can eat, but they don’t make the ideal meal either. In my estimation, legumes fall into the “O.K.” category with wine, chocolate, cheese and other dairy, etc.
On the upside, legumes offer protein, and they tend to be good sources of several minerals like potassium and magnesium. On the downside, they offer only a moderate at best amount of protein (generally 4-9 grams per ½ cup serving). As the How to Eat Enough Protein post showed, legumes’ protein content is dwarfed by the 28 grams you’d get from a cup of cottage cheese or the 50+ grams you’d get from six ounces of several meats. And this relatively small amount of protein comes with a hefty carb content: as high as 28 grams for that same ½ cup serving!
You talk a lot about the evils of grains. I follow your logic on why a grain free diet is best, and I have seen weight loss and just feel better overall since heeding your advice. But there is one thing (well, more than one) that I don’t understand but hear about often. Could you explain what gluten is and why it should be avoided?
Gluten is a large, water-soluble protein that creates the elasticity in dough. It’s found in grains such as wheat, rye, barley, triticale, and oats. These days it’s also found in additives like thickeners and fillers used in everything from lunch meat to soup to candy.
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